Use these 4 steps to learn how to get better at pushups! If you’re a beginner, learn how to do a pushup properly and the best way to improve them. Then, once you’re a beast, use the pushup variations to have some fun!
In theory, pushups seem fairly simple. You lower your body to the floor and press back up again, right? In practicality, pushups are so much more than that.
While viewed as a chest exercise, pushups actually do target the entire body. And more than that, your whole body must work together to perform them.
If you struggle to master the pushup exercise, you’re in the right place. Scroll through the in-depth blog post below and pick up a few new tips to help you on your way!
What Muscles Do Pushups Use
As a Certified Strength & Conditioning Specialist, I find that the first mistake females make when wanting to improve their pushups is not knowing which muscles the exercise works.
Most people believe that a pushup targets only the chest.
And though that is a big part of it, the exercise primarily hits the entire upper body musculature.
In addition, it requires strength from the core/torso. So really, the pushup is a total body exercise. The main muscles it targets are:
- The chest muscles (the pectroals)
- The shoulders (deltoids)
- All the arm muscles (biceps and triceps but also the muscles in the forearm)
- The back muscles (specifically the serratus anterior as well as the lats)
- The core muscles (anterior abdominals, deep internal abdominals, and the glutes)
ALL of these muscles must work together to properly perform a pushup.
How To Do A Pushup (Proper Push Up Form)
- Starting position: plank position with your hands in line and ever so slightly wider than your shoulders.
- Squeeze the glutes and ensure the front core muscles are engaged.
- Tuck the elbows back as you lower your body towards the floor keeping the neck neutral.
- Pause briefly at the bottom before reversing the movement and returning to the starting position.
Common Push Up Mistakes
For a better understanding of how to do a pushup, don’t make the mistakes below.
Mistake #1: Cocking the elbows out
You don’t want your elbows wide at the bottom of a pushup.
It turns the shoulders in, can cause pain, and doesn’t get you close to your goals.
You want your elbows slightly tucked backward. This requires more strength but it’s how you master the movement.
Think of making an “A” with your body and arms instead of a “W”.
Mistake #2: Disengaging The Abdominals
This is most commonly seen pressing up from the bottom position though it occurs in a general plank position too. The low back arches and the person performing the pushups comes up kind of like a worm (versus a straight line).
The anterior core muscles should stay engaged the entire time which means the low back should mostly remain neutral throughout the plank position.
Mistake #3: The Turtle Neck
This is a thing, I swear.
When people can’t do a pushup (or get too tired), instead of bending their elbows they try to touch their nose to the floor by moving at the neck. In short: it gives the illusion you’re getting lower than you are.
The neck should remain neutral with the chin up slightly (maintaining that straight line) and the movement should come from your elbows.
How To Get Better At Push Ups In 4 Easy Steps
The golden question.
Most females have been taught to start from their knees and magically hop to their toes. They’re then disappointed when they can’t make the transition or can’t do more than 1-2.
Do not start from your knees.
Doing this is a poor way to teach the form of the pushup and results in lackluster strength and no progression.
Instead, check your ego and follow the steps below.
Step 1: Start on a wall (Incline Push Ups)
I realize that no one really wants to do this. However, it is the best way to master the form of the movement without any actual load.
If you’re doing them correctly, you will still find them challenging in your shoulders, triceps, and core.
This is the place where you work the foundation. Where you play around and MASTER the form of tucking your elbows and keeping the core engaged. Without this, you’ll never progress.
When you can do twelve easy wall pushups. Move on.
Step 2: Lower to a bench or stair
By lowering your hands towards the floor, you’re putting more weight into your pushup. You’re progressing it.
By using a stair or bench you’re giving yourself time to adjust before putting all your weight into the movement.
If you find form is going to hell, elevate a bit higher. Learn more about How to do an eccentric push up.
When you can perform 10-12 elevated pushups progress to the next step. But not before then.
Step 3: Eccentric Push ups on the floor
You’re now progressing to the floor to give your body the time to adjust to the resistance. However, you’re not performing a full push up.
Again, form comes first.
Instead, you’re going to use eccentric training. This means that you’ll start in push up position and try to lower yourself to the floor for a count of 4-5 full seconds while maintaining proper form. Once on the floor, collapse and get back to the top (do not perform the press back up).
When you can do 6-8 eccentric repetitions, move on to the final step.
Step 4: Do Regular Push Ups
You are now ready to start working performing push ups into your training program!
The trick here is playing around with repetition ranges and not going past your form limits. If your form begins to breakdown, stop.
Begin with 2-3 full pushup repetitions for 3 sets. Each week or every other, try to add one more. Make sure you’re taking full rest between sets.
Remember, performing pushups with crappy form will never progress you to the fun stuff you’re looking for. Be strict.
How To Improve Your Push Ups
Once you’re training on the floor, the goal will be to improve your push ups to be able to do more and more. Ultimately working your way up to ten or twelve repetitions.
What you want to do is have 2-3 days per week in which you have pushups in your training program (this bodyweight push workout is a good way to start that!).
One day, you’ll be performing regular pushups from the floor. I like to have clients do two sets for max reps.
Meaning, they do as many repetitions as they can before form melts and then try to beat that over the course of the month.
The second and third days should make use of exercise progressions to develop strength (learn more about how to make exercises harder without adding weights!). use techniques like:
- Eccentric (negative reps) like you did in step three but do more sets or reps
- Add a pause at the bottom of the exercise before pushing back up
- Use a mini loop around your forearms to give you a bit of support so that you can perform more volume than you’re used to
- Try out different repetition schemes. For example, do 4 push ups, rest 10 seconds, see if you can get two more push ups, rest 10 seconds and try for one more push up. That’s one set.
Adding these training techniques to your push ups are the missing element to performing more push ups and will ultimately teach you how to do more pushups because you’ll be stronger.
Push Up Variations
Once you can do 10 full pushups from the floor, you may want to start working in some push up variations!
There are lots of variations out there so you can constantly push yourself in regards to your training.
Some fun pushup variations are:
- Feet elevated push ups
- One hand elevated push ups (on a kettlebell or block)
- Single leg push ups
- Unilateral push ups
- Combo push ups (push up with a sliding crunch)
- Ring push ups
Supplemental Exercises
Because push ups are an upper-body dominant movement, it only makes sense to strengthen the muscles your’re using outside of just the push up exercise.
Spend time improving your upper body strength (the arms, shoulders, triceps, and back muscles) to make your pushups stronger ( learn the 7 Exercises to improve your push ups).
Likewise, learn more about the best back exercises you can do at home.
Some great upper body exercises include:
- Dumbbell rows
- Any and all triceps exercises (here are the best ones for women!)
- Overhead presses (or the exercises in this shoulder workout no equipment)
- Rear delt fly’s
- Pec flys
- Pullovers
- High Plank position & all plank variations
- Deadbugs
- Bird dog
Upper Body Workout To Get Better At Pushups
To get better at pushups, you need to start with the steps outlined above.
However, part of strength training is looking at the bigger picture. You can add in push ups to your daily routine a few times per week. Or, you can rock this upper body workout 1-2 times per week and sub in the push up steps and then progress from above.
All you need for this upper body workout is a set of dumbbells and some space!
| Push Ups | max reps |
| Deadbug | 10/side |
| Rest | 90 seconds x 3 sets |
| 1 Arm Row | 10/arm |
| Tricep Pressdown | 12 reps |
| Rear delt fly | 10 reps |
| Rest | 60 seconds x 3 rounds |
| Eccentric Push up | 6 reps |
| Rest | 30 seconds x2 sets |
To perform the workout:
Perform the first two exercises back to back without rest. Rest for 90 seconds after the deadbugs and repeat for a total of three rounds before moving on to the next three exercises.
Perform the next three exercises back to back without rest. After the rear delt fly, rest for 60 seconds and then repeat those three exercises for a total of three rounds.
Finally, perform two sets of eccentric push ups with 30 seconds rest between sets.
Note: for the push ups, this could be from the floor or elevated depending on where you are in your journey! Do as many repetitions as you can with good form.
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Frequently Asked Questions About How To Improve Pushups
To improve your push ups first make sure to master basic form. From there make use of different training techniques like using eccentric push ups, pause reps, and banded pushups in your training program. After that begin to add volume to your push up training.
To get better at push ups you need to master the form of a push up first. Learn from an elevated position (like a wall) to keep the elbows in an “A” position, the core engaged and the neck neutral. From there, slowly build up your strength by lowering the elevation closer and closer toward the floor. Do not learn push ups from your knees as the strength will not transfer to the full movement.
Glenda
You're the first person I've ever had explain this in a way that makes sense. The simpler work-into-it-slowly versions are genius. Thank you!
fitasamamabear
You just made my DAY. So happy I could break it down for you!
Mandy Applegate
OMG - I didn’t realise I was a turtle neck! Thanks for helping me, I had no idea I was doing push ups wrong but knew there must be a better way - now I know!
fitasamamabear
Hehe it's a common one but unless you video yourself it's hard to realize it!
Jennifer
Love ALL these tips! I'm on my way to a healthier body with your help! Love the vids - makes it so much easier to see the proper form.
fitasamamabear
Yay! Happy the videos help!
Lisa
Thanks for sharing all these tips! I've always had so much trouble with pushups and these really helped.
fitasamamabear
They're tricky for a lot of women, but once you get them it's AWESOME
Amy Roskelley
Thanks for the tips! I always forget to engage my core, and I really need to get stronger there.
I'm definitely going to practice these things to get better at Pushups!
fitasamamabear
There's so many things to think of sometimes it's hard to remember them all! Glad it was helpful!
Chrissy
Thanks for these tips! Push ups are a weak spot for me so def going to try working my way through the progressions you provided.
fitasamamabear
Glad it helps! I love push ups but they definitely don't come easily!
Michelle
Thank you so much for explaining this. I have always resorted to knee pushups but I can't say I've seen a lot of progress in my strength over the years! This really helps me understand why my pushups are stalled.
fitasamamabear
Yes!! Start doing them with a full lever but elevated and strength will sky-rocket. Enjoy!